Curry - beef and okra
Preparation time:
Recipe highlights Serves: 4
- Good source of iron
- Suitable to microwave
- Suitable to freeze
- Store in freezer (under -18°C)
- Dairy free
- Egg free
- Low salt
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Ingredients
- 400 g lean blade steak, trimmed and cut into cubes
1 medium onion, chopped
2 chillies, finely chopped
2 tablespoons peanut oil or macadamia nut oil
1 teaspoon cumin seed
1 teaspoon tumeric
2 tablespoons curry powder
4 cloves garlic, crushed
2 teaspoons fresh ginger root, crushed
1 cup water or beef stock (reduced salt)
1 medium tomato, chopped
1 cup okra, sliced
1 large potato, peeled and cubed
Cooking method
-
1. Heat oil in heavy saucepan and gently fry onion, chilli and okra until onion is golden.
2. Add cumin, turmeric and curry powder and stir well.
3. Add the beef, brown slightly and cook for 10 minutes, stirring occasionally.
4. Add garlic and ginger, cover and cook for a further 5 minutes.
5. Add water or stock. Stir in tomato and potato, reduce heat and simmer until meat and potato are cooked.
Notes: Rice or noodles would be a good accompaniment.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 356.95g | 100.00g |
| Energy (kJ) | 1093.21kJ | 306.26kJ |
| Protein (g) | 25.51g | 7.15g |
| Total fat (g) | 14.12g | 3.95g |
| - Saturated fat (g) | 3.34g | 0.93g |
| - Polyunsaturated fat (g) | 0.37g | 0.10g |
| - Monounsaturated fat (g) | 9.35g | 2.62g |
| Cholesterol (mg) | 64.00mg | 17.93mg |
| Carbohydrate-available (g) | 7.19g | 2.01g |
| CarbohydrateSE (g) | 6.91g | 1.94g |
| - Sugars (g) | 2.62g | 0.73g |
| Water (g) | 245.30g | 68.72g |
| Dietary fibre (g) | 2.23g | 0.63g |
| Thiamin (mg) | 0.16mg | 0.05mg |
| Riboflavin (mg) | 0.29mg | 0.08mg |
| Niacin (mg) | 5.53mg | 1.55mg |
| Niacin equivalents (mg) | 10.60mg | 2.97mg |
| Vitamin C (mg) | 23.48mg | 6.58mg |
| Total folate (ug) | 45.39ug | 12.72ug |
| Total vitamin A equivalents (ug) | 44.47ug | 12.46ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 267.15ug | 74.84ug |
| Sodium (mg) | 339.06mg | 94.99mg |
| Potassium (mg) | 659.98mg | 184.89mg |
| Magnesium (mg) | 36.13mg | 10.12mg |
| Calcium (mg) | 23.73mg | 6.65mg |
| Phosphorus (mg) | 261.58mg | 73.28mg |
| Iron (mg) | 3.20mg | 0.90mg |
| Zinc (mg) | 4.16mg | 1.17mg |
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This recipe was orginally published as:
Beef and okra curry
Recipe publication date on: 12/13/2002
Last reviewed on: 20/08/2013
